Track Workouts to Increase Speed 🏃🏻‍♂️💨💨

Running is not just about running long, it is also about running fast for longer periods of time. Many runners think mileage = king and it’s the only way to increase their personal best over the marathon/half marathon distances or shorter distances like 3-10km.

Rather than just running for the sake of showing how long you can run. What about testing how fast you can run over various distances? Having an aim to improve your personal best timings is a great source of motivation.

Now I will introduce 2 track work outs which you can try on your own time to improve your speed and endurance at the same time! 💪

🏃🏻‍♂️Work Out 1:

Warm Up - 1.6km (4 laps, slow pace at about 1min more than your 5km pace)

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Dynamic stretches (high knees, butt kicks, leg swings, lunges etc)

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8-10 x 400m (at ideal 5km pace)

Rest for 45-60 seconds in between each lap

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Cool down - 1.6km (4 laps, slow pace at about 1min more than your 5km pace)

🏃🏻‍♂️Work Out 2

Warm Up - 1.6km (4 laps, slow pace at about 1min more than your 5km pace)

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Dynamic stretches (high knees, butt kicks, leg swings, lunges etc)

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10-12 x 200m (at your fastest pace, 80-90% effort)

Rest by jogging 200m before repeating. (do not count this as part of your workout.)

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Cool down - 1.6km (4 laps, slow pace at about 1min more than your 5km pace)

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